All of these factors should contribute to a reduced risk of developing type 2 diabetes and heart disease.

Bottom line: Raisins are high in fiber, potassium and other plant compounds. Eating raisins may improve blood sugar control, lower blood pressure and blood cholesterol, as well as decrease inflammation.

Prunes are Natural Laxatives and May Help Fight Diseases

This is caused by their high content of fiber and a sugar alcohol called sorbitol, which is found naturally in some fruit.

Eating prunes has been shown to help improve stool frequency and consistency. Prunes are considered to be even more effective at relieving constipation than psyllium, which is another common remedy (18).

As a great source of antioxidants, prunes may inhibit the oxidation of LDL cholesterol and help prevent heart disease and cancer (19, 20).

Prunes are also rich in a mineral called boron, which can help fight osteoporosis (21).

Furthermore, prunes are very filling and should not cause rapid spikes in blood sugar levels (19).

Bottom line: Prunes have a natural laxative effect because of their fiber and sorbitol content. They are also very filling, and may help fight oxidative damage in the body.

Dates May Benefit Pregnancy and Help Prevent Several Diseases

Dates are incredibly sweet. They are a great source of fiber, potassium, iron and several plant compounds.

Of all the dried fruit, they are one of the richest sources of antioxidants, contributing to reduced oxidative damage in the body (3, 22).

Dates have a low glycemic index, which means that eating them should not cause major spikes in blood sugar levels (23).

Date consumption has also been studied in relation to pregnant women and labor.

Eating dates regularly during the last few weeks of pregnancy may help facilitate cervical dilation, as well as decrease the need for induced labor (24).

One study had women eat dates during the last few weeks of pregnancy. Only 4% of the date-eating women required induced labor, compared to 21% of those who did not consume dates (25).

Dates have also shown promising results in animal and test-tube studies as a remedy for infertility in males, but human studies are lacking at this point (22).

Bottom line: Dates are rich in antioxidants, potassium, iron and fiber. Eating dates may help reduce oxidative damage, moderate blood sugar and help with labor in pregnant women.

Dried Fruit is High in Natural Sugar and Calories

Fruit tend to contain significant amounts of natural sugars.

Because the water has been removed from dried fruit, this concentrates all the sugar and calories in a much smaller package.

For this reason, dried fruit is very high in calories and sugar, including both glucose and fructose.

Below are some examples of the natural sugar content of dried fruit (26).

Avoid Dried Fruit with Added Sugar (Candied Fruit)

To make some dried fruit even more sweet and appealing, they are coated with added sugar or syrup before being dried.

Dried fruit with added sugar are also referred to as “candied” fruit.

Added sugar has repeatedly been shown to have harmful effects on health, increasing the risk of obesity, heart disease and even cancer (28, 29).

To avoid dried fruit that contains added sugar, it is very important to read the ingredients and nutrition information found on the package.

Bottom line: Some fruit is coated with sugar or syrup before being dried. Always read the package when purchasing dried fruit and avoid brands that contain added sugar.

Dried Fruit May Also Contain Sulfites, and May be Contaminated With Fungi and Toxins

Some producers add preservatives called sulfites to their dried fruit.

This makes the dried fruit look more appealing, because it preserves the fruit and prevents discoloration.

This applies mainly to brightly colored fruits, such as apricots and raisins.

Some individuals may be sensitive to sulfites, and may experience stomach cramps, skin rashes and asthma attacks after ingesting them (30, 31). To avoid sulfites, choose dried fruit that is brown or grayish rather than brightly colored (32).

Dried fruit that is improperly stored and handled may also be contaminated with fungi, aflatoxins and other toxic compounds (33, 34, 35).

Bottom line: Sulfites are added to some dried fruit to preserve color, which may cause adverse effects in sensitive individuals. Dried fruit that is improperly stored and handled may also be contaminated with fungi and toxins.

Take Home Message

Same as with many other foods, dried fruit have both good and bad aspects.

Dried fruit can boost your fiber and nutrient intake and supply your body with large amounts of antioxidants.

However, they are also high in sugar and calories, and can cause problems when eaten in excess.

For this reason, dried fruit should only be eaten in small amounts, preferably along with other nutritious foods.

They should not be eaten by the handful, because it is very easy to eat too many calories from dried fruit.

Also, they are a high-carb food, making them unsuitable on a low-carb diet.

At the end of the day, dried fruit is far from perfect, but it is certainly a much healthier and more nutritious snack than chips or other processed junk foods.

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Disclaimer

This article is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet.